You need to find out where you are currently before you proceed any further. You cannot expect results if you start picking random numbers of 1800 calories and 300 gram of protein. So start with the following:
Basic Metabolc Rate (BMR):
This is how many calories your body requires at a resting position:
- Adult Male:
BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Use your BMR to determine your daily caloric needs:
- sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
The above values are how many calories your body requires to maintain your current weight at the specified level of activity.
To reduce your bodyweight, you will want to do one of the following options:
- maintain you daily caloric requirements (as determined from above) and increase the level of your physical activity
- decrease your daily caloric requiremetns and maintain the level of your physical activity
- decrease your daily caloric requiremetns and increase the level of your physical activity
The decrease in your caloric intake should be by 500 calories per day (3500 total reduction per week). Expect a loss in bodyweight of one pound (minimum) per week. The third option will produce more dramatic losses but will also increase the chances of placing your body in a catabolic state, resulting in the loss of significant mass.
Perform cardiovascular activity for 30-60 minutes first thing in the morning at a high intensity level when you wake up. Follow this up with a healthy breakfast. This should be performed 3X (minimum) per week. You will also want to lift heavy as you are reducing your body fat percentage (BFP) as this will help define and maintain the mass which you have. Set up a structured resistance training (weights) program your yourself. This should be 3X (minimum) per week. Ease into all of this slowly. Pace yourself and concentrate on correct form with your training.
Your caloric intake should be divided amongst six small meals spaced out throughout the day. It is important to keep food inside of you as often as possible, even when you are cutting. Your protein intake should be at a level of
one gram per pound of lean body mass and not at 300 grams per day. You will need to have your BFP assessed to determine this but it is a good thing to know anyway when you are changing your physique in this manner. Carbs should come from complex sources and with a low to medium glycemic index rating. This will make sure that you feel fuller for longer periods of time and less likely to cheat on your diet. Limit your fat intake to under 40 grams per day and minimise your saturated fat intake. Make sure you keep yourself properly hydrated at all times.
Caloric Equivalents:
- one gram of protein = 4 calories
- one gram of carbs = 4 calories
- one gram of fat = 9 calories
As for your question on the ground beef ... only use extra lean cuts of beef. If you are going to use it as ground meat then make sure it is thoroughly cooked to reduce the possibilities of e.coli contamination. Also, watch the fat and sodium content of the cheese.
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KP--Fitness Basics
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